So yesterday I had the (not very earth-shattering) revelation that perhaps one of the reasons I run (more like jog) so slowly is that when I do it, I almost always do between 3 and 5 miles on the treadmill, and if I did a shorter distance, I might be able to increase my speed. Sure enough, after pilates yesterday I ran a mile in just over ten minutes, which is, I am sure, unconscionably slow for some of you who read this, but like, two minutes faster than my usual slow jog.
My question: so okay, now that I know this, how do I work my way up to running farther, faster? I don’t want to push myself too much and get injured, and I also want to keep weights workouts, the elliptical trainer (easier on the knees) and pilates in my exercise mix. So I probably wouldn’t be running more than, say, twice a week. Ellie? Greg? Mette? Other lurking runners? Any advice?
Paging the runners who read this · Elliptical Exercise Blog
November 29, 2007 at 10:49 am[…] Original post by Sara […]
Jeff C.
November 29, 2007 at 5:30 pmI’m not sure what will work, but I do NOT recommend being on the treadmill drunk. Last New Year’s I had the bright idea of working off some of the alcohol at 2 a.m. on our friends’ treadmill. I don’t remember how long I “ran”, but do remember the remarkable “thump, thump, thump” of my flat-footed jog. Susannah eventually came and rescued me.
vj
November 29, 2007 at 9:41 pmTwo tips. Increase distances slowly. At PFit, we’d add a mile a week — but we were running/walking 5 days a week. So maybe add a quarter-mile a week.
Second, do most of your runs leisurely. This can be at a 13 minute pace, whatever. You want it to be at a pace where you can still have a conversation. Speed work should only be done every once in a while (I did them about once a week once I got about 8 weeks into the program), but you want the slower runs to be training your body into being a more efficient fat-burning machine.
I was thinking about doing the Y2K out in Forest Grove in January — you interested?
Jim O.
November 30, 2007 at 9:30 pmWhat vj said. You basically figured it out on your own — an occasional speed workout, at a shorter than normal distance, will show you your stuff! A longer and slower than normal run every now and again will do the same.
And if the weather permits, head outside every now and again, on a track or around a park or on a trail. (All are easier on the joints than the sidewalk, and the latter two are easier on the eyes and mind as well.) It’s a different thing altogether from the treadmill, and you’ll find yourself more motivated and having more interesting workouts.
(Had one of those interesting ones on Sunday. I got myself well and truly lost in Ann Arbor for the first time in years and ended up running twice as far as intended.)
Sara
December 1, 2007 at 8:52 amJeff, that is hilarious and exactly the sort of thing I might contemplate in similar circumstances. Good thing I can’t think of any friends who have treadmills…
VJ, if it’s not during ALA Midwinter, absolutely.
Jim, good point about getting outside once and a while — I did that with Dawn up in Seattle not long back, and it was indeed a totally different sort of experience.
Katie
December 8, 2007 at 8:09 amLonger, slower runs. Exactly what you wanted to hear, right?
I’m a big believer in heart rate monitors and running where you train your heart to pump more blood to your body in fewer beats. It allows your whole body to operate more efficiently and, eventually, like magic, you are faster.
I have a HRM I could let you borrow for awhile to see if you want to buy one.
Sara
December 9, 2007 at 10:24 pmKatie, cool. I am intrigued by the heart rate monitor idea. And we should get together anyway; it’s been awhile. :)